Comparing Nutrients in 5 ounces Canned Refried Beans, fat-free VS Mori-nu silken tofu, lite extra firm

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Mori-nu silken tofu, lite extra firm	73%	16%	11%

Macro Nutrients

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Energy	3.86% 112kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	1.1% 1.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	0.82% 0.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	0% 0g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	0.97% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.4% 1.28mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Mori-nu silken tofu, lite extra firm	Recommended Dietary Allowance
Calcium	4.8% 48mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	28.7% 2.3mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.5% 157mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	33% 496mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3% 112g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Mori-nu silken tofu, lite extra firm per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Refried Beans, fat-free versus 5 oz of Mori-nu silken tofu, lite extra firm to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Refried Beans, fat-free vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Canned Refried Beans, fat-free have 3.3 times more Vitamin B3 and more Vitamin B6 than Mori-nu silken tofu, lite extra firm.
• Both Canned Refried Beans, fat-free and Mori-nu silken tofu, lite extra firm provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Canned Refried Beans, fat-free as well as Mori-nu silken tofu, lite extra firm have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Refried Beans, fat-free vs Mori-nu silken tofu, lite extra firm:

• 5 ounces of Canned Refried Beans, fat-free have 1.3 times more Copper, 2.1 times more Iron, 3.8 times more Magnesium, 1.3 times more Phosphorus, 6 times more Potassium, 3.6 times more Sodium and 2.5 times more Zinc than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.3 times more Calcium than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Mori-nu silken tofu, lite extra firm contain similar levels of Water per five ounces.
• 5 ounces of Mori-nu silken tofu, lite extra firm lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Refried Beans, fat-free have 2.1 times more Energy, 13.5 times more Carbohydrate and more Fiber than Mori-nu silken tofu, lite extra firm.
• While 5 oz of Mori-nu silken tofu, lite extra firm contain 1.3 times more Protein than Canned Refried Beans, fat-free.
• 5 ounces of Mori-nu silken tofu, lite extra firm provide inadequate amounts of Energy, Carbohydrate and Fiber